Anonimous Health & Fitness Blog

Archive for the ‘Drills’ Category

Largest Muscle Man

skinny muscle man

New routine after a year of starting Strength, went from 63kg to 81kg 5′11, What does /fit/ think? Quite literally a text book ectomorph before i started lifting. I have quite small arms/chest/shoulders but pretty beefy legs/back . I am not sure if i should add a leg day in due to squating twice a week (3 times every other) Also i would like to hear some Advice on diet for dropping but growing in strength?

Tuesday-
Shoulder day-
Squat 3×5
OHP- 5×5
Shoulder flys – 8×3
Dumbell press 8×3 / Arnold press 8×3
Shrugs 8×3

Thursday-
Back day – Switch Deadlift with Squat every other week.-
Deadlift 1×5 (Squat 3×5)
Chin ups -MF X 3
Power cleans – 5×3
Bent Over rows -8×3
EZ bar curls – 8×3

Saturday-
Chest day-
Squat 3×5
Bench 5×5
Skullcrushers 8×3
Chest flys – 8×3
Dips MF X 3

Cardio Days-
Sunday// Wed (Boxing, running, skipping, wrestling, Ab workouts)


Thursday 22nd October -

Max Squat- 110kg x3
Max Deadlift – 155kg x1
Max Bench – 60kg x 3
Weight – 81.4kg

-Goal-
125kg squat x1
160kg Deadlift x1
80kg bench x1
Weight – 77kg
Drop 5% BF

13 comments